There are 4 (+1 bonus) best bodyweight exercises you can do whenever you re short on time and traveling.

These can be done without any equipment and all can be used to hit a training session to maintain technique, sharpness, strength, cardio and endurance for fighting.

Let's get into it...

Video Breakdown

Got to Have the Will

The first thing you need is the will and the desire to continue training when traveling and short on time.

And most don't have that will. They decide "I don't have time and I'm tired, so I'll skip. I'll get back to it when I'm home."

Your training must be non-negotiable whether you are traveling or not.

Not training should never be an option. You can always hit a hard 5 minute session doing any of these exercises.

You must have the discipline, determination and the will to continue training regardless the time or the location.

1. Shadow Boxing

First exercise has to be shadow boxing and all you need is a very small space to do it in.

It requires nothing else but your hands, knees and elbows.

If you have a little bit of space you can implement footwork but if not then can simply stay stationary and drill punches and combinations.

When shadow boxing, you can either flow and work on technique, maintaining even pace or you can pick up the intensity and go aggressive.

2. Burpees

Burpees are the single best exercise you can do whenever you are short on time and have limited amount of space.

Burpees work everything: cardio, lower body and upper body all at the same time.

You can do these for reps or put time on the clock and do as many as you can within that time limit.

If you have only 5 minutes do something, do Burpees.

3. Pushups

Push-ups are the quintessential upper body exercise.

When doing push-ups, only do five finger push-ups and knuckle down push-ups. This way you build the ligaments and tendons of your hands and condition  knuckles for bare knuckle punching.

No more palm-down pushups.

4. Pistol Squats, Jump Squats or Regular Squats

If you work your upper body then you also need to work your lower body.

Next exercise is focused on the legs.

Because you are short on time, you need to do something that's difficult and will work your legs.

Single leg squats (also known as Pistol Squats) are it

Single leg squats are the best lower body exercise you can do. They will work your balance, coordination and they will stress your leg strength.

You have to build up to single leg squats and it's not something you can jump into if you never done them.

Then instead you can do jump squats or regular squats for volume.

5. Bonus - Pull-Ups

The fifth exercise is a bonus and it is pull-ups.

You do need a pullup bar to do this so this is why it's a bonus.

You can find one usually in a park or on the playground. When you do, knock out as many pull-ups as you can until failure.

Pull-ups are one of the best upper body exercises that you can do to build fighter's strength.

Implementation

Let me give you a few ideas on how to take these exercises and Implement them into a training routine.

• Set a time limit and then pick one exercise and do as many as you can within that time limit. For example do Burpees and set 5 minutes or 10 minutes and just do as many Burpees as you can within that time.
• Set a time limit and do a different exercise every minute. If all exercises have been completed but you still have time, go back to the first and do it again until time is up.
• Set a number of rounds to do such as anywhere between 3-10 rounds at 2 or 3 minutes per round with 1 minute rest. Then each round do the same exercise.
• Set a number of rounds to do and pick two exercises. Then first round do the first exercise. Second round do the second exercise. Third round go back to the first exercise and so on, alternating until all the rounds are complete.
• Each round do a different exercise.
• Pick a number of reps and do them as fast in the shortest amount of time you can. Such as 100 Burpees and try to knock them out as fast as you can.

You can mix and match any of these or think one to do on your own.

Sprawl and Brawl Program

You don't need to figure out what to do and for how long to do it. I created "Sprawl & Brawl" solo fight cardio program exactly for this reason. Put on the 5 audio mp3s, listen to the instructions and follow along. This can be done anywhere, no equipment required and only at 15 minutes per session.